Injury prevention + paddle power — 3 days/week, ~30–40 min per session
The king of paddle strength. Mimics the exact pulling motion of paddling. If you can't do full pull-ups yet, use a band for assistance or do lat pulldowns.
Search on YouTubeClosely mimics the paddling stroke. Keep your back flat, elbow close to the body, and drive it back deliberately. 2:1 pulling to pressing ratio is your goal.
Search on YouTubeThe most important injury-prevention exercise for surfers. Elbow at 90°, keep it glued to your side, and rotate your forearm outward against band resistance. Slow and controlled.
Search on YouTubePull a cable or band toward your face with elbows high and wide. Counteracts the forward-rounded posture from paddling. Do these every single session.
Search on YouTubeHold a band in front of you at shoulder height, arms straight. Pull it apart until it touches your chest. Squeeze the shoulder blades at the end. Great as a warm-up too.
Search on YouTubeLie face down and raise arms into Y, T, and W shapes. Targets the lower trapezius — the muscle most commonly weak in surfers and desk workers. Use very light weight or bodyweight only.
Search on YouTubeIn a push-up position with arms straight, let the shoulder blades squeeze together, then push them apart by rounding the upper back. No elbow bending. Trains the "foundation" of shoulder stability.
Search on YouTubeUsing a band or broomstick held wide, slowly pass it overhead from front to back with straight arms. Improves overhead mobility and is an excellent warm-up before surfing or lifting.
Search on YouTubeGet into a side plank, then reach your top arm under your body and rotate back open to the sky. This is about as surf-specific as core training gets — it trains rotational power, lateral stability, and the shoulder all at once.
Search on YouTubeIn a push-up position, drive alternating knees toward your chest at pace. Builds the core endurance and shoulder stability you need when paddling hard through whitewater. Keep your hips level — don't let them pike up.
Search on YouTubeLying on your back, extend opposite arm and leg toward the floor while keeping your lower back pressed flat. One of the best exercises for building the deep core stability that protects your spine during pop-ups and heavy wipeouts.
Search on YouTubeOn all fours, extend opposite arm and leg while keeping your hips square and back flat. Trains the back-body strength and balance you use constantly when arching on the board and during the pop-up. Slow and controlled is the key.
Search on YouTubeLie on your back, press your lower back into the floor, and lift your arms, shoulders, and legs off the ground into a banana shape. Builds the total-body tension and compression strength that makes your pop-up explosive and controlled.
Search on YouTubeSeated with feet raised, rotate a weight or your hands side to side. Directly trains the rotational power you use when carving and pumping down the line. Add a medicine ball or plate to progress over time.
Search on YouTubeFrom a plank, push your hips up into a downward dog position by pressing through your hands, then return. This hybrid move trains the serratus anterior and core together — exactly the muscles that link your shoulder stability to your paddle power.
Search on YouTubeStand side-on to a cable or anchored band. Hold it at your chest, then press it straight out and hold for a second before returning. Your core has to resist rotating toward the band — this trains exactly the anti-rotation stiffness surfers need in big surf and heavy duck dives.
Search on YouTubeHold all stretches for 30–45 seconds · Never stretch into pain · Best done when muscles are warm
Pull one arm across your chest with the opposite hand, keeping the shoulder down and relaxed. Essential for releasing tightness in the back of the shoulder that builds up from paddling.
Search on YouTubePlace your forearm on a door frame at 90° and gently lean forward. Counteracts the forward-rounded posture from hours of paddling. Do this every day — it's the single most important stretch for surfers.
Search on YouTubeLie on your side with your arm at 90°, then gently use your other hand to press your forearm down toward the floor. Targets the posterior capsule — tightness here is a leading cause of shoulder impingement in paddlers.
Search on YouTubeOn all fours, slide one arm under your body along the floor, allowing your upper back to rotate. Brilliant for releasing thoracic spine stiffness — if your upper back is locked up, your shoulders have to overwork when paddling.
Search on YouTubeReach one arm overhead, bend it behind your head, and use the other hand to gently pull the elbow. Stretches the lats — your primary paddle muscles — which shorten and tighten with heavy use and need regular lengthening.
Search on YouTubeFrom child's pose, walk your hands forward and to one side to target the lat on each side. A deeply relaxing decompression for the entire shoulder complex after a hard session in the water.
Search on YouTubeCross your arms at the elbows in front of you and wrap them so the backs of the hands face each other or palms meet. Lift the elbows and pull forward. Opens up the entire posterior shoulder region beautifully.
Search on YouTubeStand with your back against a wall, arms in a goalpost position. Slowly slide your arms up and down the wall, keeping your back, head, and arms in contact throughout. Reverses the "surf slump" posture and resets your shoulder alignment.
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